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The 15 Best plant protein Sources For vegetarian

Choosing to become a vegetarian or decide to limit your meat consumption means you do not need animal protein. Fortunately, nature is well done and provides us vegetable proteins that compensate for this lack. Here are the 15 ingredients rich in vegetable protein.

Spirulina: 65 g protein per 100 g

Spirulina is the best source of protein. This super-alga provides 65 g of protein for a portion of 100 g, twice as much as soy. Because of its exceptional protein and amino acid content, it is used as an alternative to meat in developing countries.

Soy: 36 g of protein per 100 g

Soybean is particularly rich in protein since it provides 36 g of protein per 100 g. Soy is a weight alternative to meat because at equal volume, it contains more iron and protein than beef. It is also a very good source of essential fatty acids that help fight against cholesterol.

Hemp seeds: 26 g protein per 100 g

In addition to being rich in omega-3, vitamin A, D and E, hemp seeds are a significant source of vegetable protein. They provide 26 g of protein for a 100 g serving.

Pumpkin seeds: 25 g protein per 100 g

Whether natural or roasted, pumpkin seeds are an important source of vegetable protein and contain 25 g of protein for a 100 g serving. They are also very well provided with vitamins A, B1, B2 and minerals (iron, zinc, copper, calcium potassium).

Peanut butter: 25 g protein per 100 g

Although it is particularly fatty and caloric, peanut butter does not have only flaws. It is rich in zinc, phosphorus, vitamin B3 and especially protein, since 100 grams of peanut butter provide about 25 grams of protein.

Azuki beans: 25 g protein per 100 g

Azuki is a small red bean that comes straight from Japan. Unknown in France, it is deserving of its moment of glory since it contains an interesting rate of protein, 25 g per 100 g. This bean is most often associated with legumes such as lentils or chickpeas but can also be consumed mashed.

Fenugreek: 23 g protein per 100 g

Fenugreek seeds are used as spices to decorate dishes. They are rich in fiber, stimulate digestion and appetite and have the particularity of being very abundant in protein since they provide 23 g of protein for a portion of 100 g

Tempeh: 20 g protein per 100 g

Tempeh is a food made from fermented yellow soybeans. This Indonesian cheese-like preparation is an interesting source of protein, providing nearly 20 grams of protein. Tofu, which is another soybean derivative, is also very well supplied with proteins. It provides 11.5 g of protein per 100 g.

Walnuts: 20g of protein per 100g

Like nut, almond or pistachio, this nut is a good source of protein, it provides 20 g per 100 g. In addition, the nut contains plant sterols that help lower bad cholesterol.

Chickpeas: 19 g protein per 100 g

Chickpea is the king of legumes in terms of protein intake since it provides nearly 19 g of protein per 100 g. A score that makes him the darling of vegetarians. It is also a very good source of fiber, magnesium and calcium.

Chia seeds: 17 g protein per 100 g

This native seed from Central America is particularly rich in antioxidants, fiber, potassium and omega-3, but its main asset lies in its protein content, 17 g per 100 g.

Spelled: 15 g of protein per 100 g

Like spelled corn and rice, spelled is a cereal that contains vegetable protein. It easily destroys its congeners with a score of 15 g protein per 100 g.

Quinoa: 14 g protein per 100 g

This small seed is a very good source of vegetable protein since it provides 14 g per 100 g. It is also very well supplied with essential amino acids, fiber, mineral salts and non-heme iron. It can also claim to be part of foods that do not contain gluten.

Buckwheat: 13 g protein per 100 g

This bitter-tasting cereal is not stingy in protein, since it provides 13 g per 100 g. It has the advantage of not containing gluten and is a source of manganese, magnesium and copper.

Oat bran: 13 g protein per 100 g

Rich in fiber, magnesium, iron and zinc, oat bran also provides us with a lot of protein, 13g for a 100g serving. Oat bran is also known for its virtues, slimming, anti-diabetes and anti-cholesterol.

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